Every 2 Min for 20 Min:5 Deadlifts1 power clean + 3 Front SquatsGENERAL WEIGHT IDEAS...(weight will be individual so do not bank on RX weightsRX Men: 155RX Women: 95RX Plus Men: 185RX Plus Women: 115
Adjust weight to make sure you are getting a solid 45 seconds of rest at each time after the front squats - before the next round.
For Time: Paether Wod. Split reps evenly 400m Run together 50 Shoulder Presses/HSPU/Kneel & Press 50 Push Presses. ( 115/75)(95/65) 50 Push Jerks 400m Run together 50 Back Squats 50 Front Squats 50 Pu
Strength: Bench Press 5x5 (Increase weight each working set) Super Set: Bicep Curls: 3x12 Tricep Ext 3x12 Conditioning: 2 sets: Each Set is a 5 Min AMRAP (As Many Rounds and Reps As Possible in 5 Minu